Spaghetti Squash Italian Casserole

As much as I wish I could take credit for this recipe, sadly, my cousin Jessica is the mastermind behind this delicious recipe. In fact, I ate my bowl so fast I didn't take a picture of it so I had to have her send me the one above via cell phone. The picture doesn't do it justice (seriously) it is delicious!

What You Need:

1 Small Spaghetti Squash
1 Container Sliced Fresh Mushrooms

1 Tomato (Diced)

1 Onion (Diced)

1 Bell Pepper (Diced)

1 lb. Ground Turkey Meat

1 Jar Prego Chunky Garden Sauce

Italian Blend Shredded Cheese

Italian Seasoning (Any Brand)

Instructions:
1. Cut spaghetti squash in half, scoop out seeds and spray with olive oil. Lay it on baking pan with the inside (cut side) facing down and bake for one hour on 350 degrees. 

2. In sauce pan sauté mushrooms, tomato, onion and bell pepper until tender.

 3. Brown ground turkey in separate skillet. Season generously with Italian seasoning.

4. Combine ground turkey, spaghetti squash ,sautéed vegetables and add Prego sauce.

5. Pour into small baking dish and cover with Italian Blend Shredded Cheese.

6. Bake on 350 degrees until cheese is melted.

Though this recipe is not entirely clean it is low carb and tasted delicious. Something the whole family will love!

Clean Stir Fry

What You Need:

1 Bag- Birds Eye: Teriyaki Stir-Fry Vegetables

1 Bottle- Mrs. Dash Sweet Teriyaki Marinade

1 Bag- Frozen Shrimp 

3 Cups- Brown Rice or Quinoa 

Instructions:

1. Thaw frozen shrimp and cook in skillet. (set aside)

2. Pour half bottle of Teriyaki Marinade over shrimp.

3. Cook brown rice or quinoa according to the instructions. 

4. Pour frozen vegetables in pot with small amount of water, cook covered until tender, and drain.

5. Mix all ingredients and add additional marinade to taste. 

**You can substitute chicken for shrimp or use both. I have not been able to find the Teriyaki Marinade in stores so mine was purchased off line. I added a hint of pepper to mine to give it some spice at the end but its totally up to your personal preference.**

Green Bean, Ground Turkey & Bell Pepper

Here is another healthy variation of a typical "prepped" meal. It is super clean, super easy, and surprisingly very tasty! 

What you need:

-1/4lb 99% lean ground turkey

- steamed green beans

-1/2 cup bell pepper (color of preference)

-Ms. Dash Seasoning (flavor of preference)

I almost always have ground turkey and bell pepper cooked and put up in the fridge because they're both so versatile and can be used in so many different ways. I have started buying my veggies at SAMs because they come in steam-able bags that contain 4 servings a piece. Throw one in the microwave for 5-7 minutes and its ready to eat! What I have learned about eating clean is that there is ALOT of repetition with the kinds of foods you eat and, if you're like me, that gets old quick. So, presenting the foods in different ways helps me stay on track. 

Grilled Chicken & Bell Pepper Over Rice

Since several of my followers are new to eating clean, I decided I would share some simple recipes that you can throw together with the things you already have prepped to make your meal feel more "homemade" and not so much like a reheated leftover. 

What you need:

-1/2 cup brown rice

-1/2 cup bell pepper (color of preference)

-2-4 grilled chicken tenders

Typically, I have all of these things prepped and sitting in the fridge by Sunday evening so its simple just to throw it together. I use the skillet to re-heat all of them because, in my opinion, it makes the food taste like its freshly cooked. Mix them all on a plate & enjoy. For those of you who have been asking for easy, healthy dinner ideas this is one! It is even easier if you meal prep ahead of time so keep that in mind.

Breakfast Smoothie

Lately, I have been on a smoothie kick for breakfast. Its fast and filling so its perfect for me to make and run out the door with. 

Whats in my breakfast smoothie?

-1 cup water

-1 scoop Pro-V 60 Vanilla Ice Cream protein powder

-1 big handful of baby spinach

-1/2 banana

-1 handful strawberries/blueberries

Its so easy, just throw it in the blender, pour in a cup and go!

I usually only have them for breakfast because of the amount of sugar and carbs in the fruit but depending on your activity level/goals this would be a perfect smoothie for any time of the day. 

Homemade Sweet Potato Baby Food

I am very excited to share my experiences as I venture into making all of Riley's baby food. I decided to make her food myself for a few reasons; first, because I can make sure there are no preservatives or added ingredients and second, because it is way more economical which is important since we are only on one income. I bought four large sweet potatoes that were on sale for 68 cents a piece at HEB. 

First, you need to peel, dice and wash the sweet potatoes. 

 Then, pour the your sweet potatoes in a pan. Make sure your pan is lined with foil and greased with some kind of non-stick spray. Cover with foil and cook for about an hour on 350 degrees. The sweet potatoes should be very tender when you take them out. I do not advise boiling any of the produce you plan to turn into baby food because it takes away some of the nutrients.

Pour your sweet potatoes in a bowl and blend with your hand mixer until they are creamy like mashed potatoes; then, place about half of the mashed sweet potatoes in a blender with 1/2 cup of water and blend until they're the consistency you want. Repeat with the other half of the sweet potatoes then spoon into a clean ice tray, cover with foil and freeze. 

Once they're frozen, break apart like normal ice cubes and store in a freezer bag. Take 1-2 cubes out at a time and allow to thaw in fridge before feeding to your little one. 

Protein Pancakes

What You'll Need

1/2 cup oats

1 scoop protein powder (I used Labrada Pro-V 60 Vanilla Ice Cream)

4 eggs

Cinnamon

PB2

Sugar Free Honey

1/2 Banana

Instructions

1. Mix oats, protein, eggs, and a dash of cinnamon in a mixing bowl and stir until batter is blended.
2. Grease skillet and cook batter just as you would typical pancakes.
3. Follow the instructions on back of PB2 and make 2 servings of peanut butter.
4. Spread PB2 on top of each of your protein pancakes as they come off the stove top then drizzle with sugar free honey and a dash of cinnamon.
5. Add sliced bananas, sugar free honey and cinnamon to the top of your stack and enjoy

I wish I could take the credit for this recipe but this is actually something TJ came up with the other night to help us satisfy a bad sweet tooth. They were awesome! 

Protein Bars

What You'll Need

2 cup oats

2 scoops protein powder (I use Labrada Pro-V 60 Vanilla Ice Cream) 

1/3 cup organic brown sugar

1/3 cup unsweetened coconut flakes

3 egg whites

1 tbs sugar-free honey

2 tbs pb2 (mixed to peanut butter form)

1/4 cup water

Instructions

1. Mix oats, protein powder, organic brown sugar, coconut flakes, egg whites, and sugar free honey in mixing bowl and set aside.
2. Follow instructions on the back of the PB2 bottle to turn the powder into the peanut butter consistency and add to the rest of the ingredients in the mixing bowl.
3. Fill your 1/4 measuring cup with water and only add half of it to the other ingredients.
4. Using a fork, mix and mash the ingredients together until they are mixed thoroughly (if it is too thick you can add the rest of the water little by little until it is the consistency you want it) it should feel like a thick paste.
5. Dump contents of bowl into a greased pan & cook on 350 degrees for about 12 minutes. The top should not feel wet/sticky anymore but also not be hard. 
6. Allow to fully cool before cutting into squares. 

I made these in both ball and bar versions. For our purposes the bars are better BUT the balls would be great for children or just to snack on during the day. You can also use whatever kind of protein powder you want. I am sure they would be great with chocolate flavored powder as well!

Lemon Pepper Tilapia & Quinoa Stuffed Bell Pepper

Made this last night! It was my first time cooking with quinoa but I was told its a lot like rice just with more protein so I figured I would give it a try. I LOVED it. We tilapia frequently so this is just an example of how I cook it from time to time....super easy....takes about 10 minutes total. I hope you enjoy!

Bell Pepper Ingredients: 

5 Large Bell Pepper

1 Cup Uncooked Quinoa

1 lb. Lean Ground Turkey

1/2 Zucchini

1/2 Squash

Ms. Dash Seasoning

Bell Pepper Instructions:

1. Put 1 cup uncooked Quinoa in pot with 2 cups water & boil until Quinoa has absorbed all of the water.
2. Put 1lb. lean ground turkey (99% lean 1% fat if you can find it) in a greased skillet, cook until done.
3. Wash bell pepper, cut tops off, clean out inside, and trim excess pepper from around the stem to use inside your stuffing. 
4. Cut up any additional vegetables you would like to add. I had 1/2 of a zucchini and a squash in the frig so I added that but you could add any vegetables you like.
5. Mix Quinoa, turkey, and vegetables in skillet and cook on med-low covered until vegetables are tender.
6. Season GENEROUSLY with Ms. Dash. 
7. Using spoon, begin filling bell peppers with stuffing mixture.
8. Once full place in pan, cover with foil and cook on 350 degrees for 40 minutes or until bell peppers are tender.

Lemon Pepper Tilapia Ingredients:

Tilapia Fillets

Lemon Pepper Ms. Dash

Lemon Pepper Tilapia Instructions:

1. Place Tilapia fillets in greased skillet.
2. Season with Lemon Pepper Ms. Dash.
3. Cook covered on medium-low heat until fillets are cooked throughout.  

Carb Free-Cheddars Inspired Chicken Alfredo

What You'll Need:

3-4 Zucchini

1 Pack- Simply Organic Alfredo Mix

1lb. Frozen Cauliflower

3-4 Chicken Breasts

1. Cup Baby Carrots

2 Cups Broccoli Florets

Ms. Dash Seasoning

Pepper

Steps:

1. Pour frozen cauliflower into pot, cover with water, put to boil until soft (easy to poke through with fork)
2. Season chicken breast with Ms. Dash seasoning. I used Garlic and Herb & Table Blend. Put in greased skillet on med-low heat, covered. (cooking chicken on a lower heat, covered and only flipping it once helps to keep it VERY moist)
3. Using a Vegetable-Spaghetti-Maker or a Julienne Peeler , turn your washed, whole zucchini into noodles, place in greased skillet on low and cover. Cook until zucchini is soft like noodles. 
4. Put carrots and broccoli in small pan with small amount of water, cover, and steam on high until tender. 
5. Once cauliflower is tender: drain water, pour into blender and liquefy. (add 1/2 cup water if your blender has trouble) 
6. Pour liquefied cauliflower back into empty pot and add half the packet of your Alfredo mix. Add water and season with pepper to taste and consistency you desire. 
7. Once chicken is cooked, cut into small cubes and add to sauce.
8. Add steamed broccoli and carrots to sauce
9. Add tender zucchini noodles and mix combined ingredients until cauliflower sauce has coated everything completely.
10. Serve in bowl

Prep Time & Serving:

This recipe took me about 30min to prepare & served TJ and I both large bowls full. I would double or triple if I was serving more than two people. 

Healthy Shepherds Pie

Becoming a mom has lead me to experimenting with different recipes in the kitchen. I am trying to come up with a lot of healthy versions of classic dishes so that when Riley is old enough for table food we are not always having a lean meat and a veggie. That gets old. So, here is my take on the classic Shepherds Pie. 

First, you're going to put your cauliflower on to boil. I used two small bags of frozen cauliflower because its easier and less time consuming than chopping a head of cauliflower. Let the cauliflower boil until it is tender (check by stabbing with a fork). 

Second, browning your meat. I use two pounds of 99% lean (HEB brand) ground turkey. I seasoned it with Ms. Dash Table Blend (we only use Ms. Dash seasonings because they have no sodium). When your meat is brown dumb it in a mixing bowl. 

Then its time for your vegetables. The good thing about it is that you can use whatever you like. We like virtually everything so I grabbed a bag of mixed frozen veggies, cut up some zucchini, squash, and bell peppers. Put all of your veggies in the skillet and cook them until they're tender. We tend to like things a little spicy so I added two spoon fulls of Rotel to mine just to give it the extra kick. I do not recommend using much Rotel because of the high sodium content. I seasoned the veggies with the Table Blend as well. 

Next, you're going to mix your vegetables in with the meat you have set aside in the mixing bowl and pour them into your baking dish. 

Once your cauliflower is tender, drain the water and put it into your blender or food processor. My personal preference is the blender, even though you may have to do a little at a time, because it makes it much creamier than the food processor. If you have trouble getting the cauliflower to blend do not hesitate to melt some "I cant believe its not butter" and pour a little in to help. Once your cauliflower is all blended into the constancy of creamy mashed potatoes, spread it over the top of your vegetables in the baking dish. I topped mine with fat free cheese just because I felt like it but cheese is optional. 

Bake on 350 degrees until the cheese is melted then take out and serve. 

Very low in calories, carbs, and fats. High in fiber and protein.